Overhead Press Vs Viking Press: The Pros And Cons Revealed

The overhead press and the viking press are two popular weightlifting exercises that target the shoulders and upper body. While both exercises share some similarities, they also have unique benefits and drawbacks. In this article, we will explore the differences between the overhead press vs viking press, including their mechanics, muscle activation, and which one is better for different goals.

Mechanics of the Overhead Press

The overhead press is a vertical pressing exercise that involves standing with your feet shoulder-width apart and holding a barbell or dumbbells at shoulder height. You then press the weight overhead until your arms are fully extended. The overhead press primarily targets the anterior deltoids (front shoulders), but it also engages the triceps, upper chest, and core.

Mechanics of the Viking Press

The viking press is a variation of the overhead press that is performed while seated on a bench. You sit with your feet flat on the floor and hold a barbell or dumbbells at chest height. You then press the weight overhead until your arms are fully extended. The viking press primarily targets the anterior and lateral deltoids (front and side shoulders), but it also engages the triceps and upper chest.

Muscle Activation

Both the overhead press and the viking press activate the anterior deltoids, triceps, and upper chest. However, the viking press places more emphasis on the lateral deltoids due to the wider range of motion.

Benefits of the Overhead Press

• Improves shoulder strength and stability: The overhead press is a great exercise for building strong and stable shoulders. It can help to improve shoulder mobility and reduce the risk of injury.
• Increases muscle mass: The overhead press is a compound exercise that works multiple muscle groups at once. This can help to promote muscle growth and increase overall strength.
• Improves athletic performance: The overhead press is a key exercise for athletes who need to be able to press objects overhead, such as basketball players, football players, and swimmers.

Benefits of the Viking Press

• Targets the lateral deltoids: The viking press is a great exercise for targeting the lateral deltoids, which are often neglected in other shoulder exercises. This can help to create a more balanced and aesthetic physique.
• Less stress on the lower back: The viking press is a seated exercise, which means that it puts less stress on the lower back than the overhead press. This can make it a good option for people with back pain or injuries.
• Can be used for heavier weights: The viking press is a stable exercise that allows you to use heavier weights than the overhead press. This can be beneficial for building strength and muscle mass.

Which Exercise is Better?

The best exercise for you depends on your individual goals and needs. If you are looking to build strong and stable shoulders, the overhead press is a great choice. If you are looking to target the lateral deltoids or have back pain, the viking press may be a better option.

Variations of the Overhead Press and Viking Press

There are many variations of the overhead press and viking press that can be used to target different muscle groups or challenge yourself in different ways. Some popular variations include:

• Dumbbell overhead press: This variation uses dumbbells instead of a barbell, which allows for a greater range of motion.
• Kettlebell overhead press: This variation uses kettlebells, which are a more unstable weight than dumbbells or barbells. This can help to challenge your core and improve your stability.
• Seated overhead press: This variation is performed while seated on a bench, which can help to reduce stress on the lower back.
• Incline overhead press: This variation is performed on an incline bench, which increases the activation of the upper chest.

Safety Tips

Both the overhead press and the viking press are safe exercises when performed with proper form. However, there are a few safety tips to keep in mind:

• Use a spotter: When lifting heavy weights, it is important to have a spotter to help you if you need it.
• Warm up properly: Always warm up your shoulders and upper body before performing either exercise.
• Don’t overextend your arms: When pressing the weight overhead, avoid locking out your elbows. This can put stress on your joints and increase the risk of injury.
• Listen to your body: If you experience any pain or discomfort while performing either exercise, stop and consult with a doctor or physical therapist.

Questions You May Have

1. What is the difference between the overhead press and the viking press?

The overhead press is a vertical pressing exercise that is performed standing up, while the viking press is a variation of the overhead press that is performed seated on a bench. The viking press places more emphasis on the lateral deltoids than the overhead press.

2. Which exercise is better for building shoulder strength?

Both the overhead press and the viking press are effective for building shoulder strength. However, the overhead press is a more compound exercise that works multiple muscle groups at once, so it may be slightly better for overall strength development.

3. Which exercise is better for targeting the lateral deltoids?

The viking press is a better exercise for targeting the lateral deltoids than the overhead press. This is because the wider range of motion in the viking press allows for more activation of the lateral deltoids.

4. Can I do both the overhead press and the viking press in the same workout?

Yes, you can do both the overhead press and the viking press in the same workout. However, it is important to avoid overtraining your shoulders by doing too many sets of each exercise.

5. How often should I do the overhead press and the viking press?

The optimal frequency for performing the overhead press and the viking press depends on your individual fitness level and goals. However, most people will benefit from doing these exercises 1-2 times per week.